EXTREME cutting plan

[HANSEL]

I had carbs for the last time in a while yesterday and did a carb depletion workout this morning, and will do 1 more this evening to quickly get into ketosis and a fat burning metabolism. B]

PwB,
Would you mind briefly describing your carb depletion workout? Or post a link to a thread that does? Just wondering what this workout consists of.

Thanks and Regards,
HaNsEL

 

[PwB]

My carb depletion workout is a hybrid from what Lyle McDonald recommends and Charles Poliquins GBC workout. I choose 1 exercise for each major bodypart, and superset opposite muscle groups.
3-4 sets each exercise
A1, no rest, A2, rest 1 min
10-12 reps per set
202 tempo

A1:Flat DB Bench Press
A2:Seated Row
B1:Barbell Curls
B2ushdowns
C1:Arnold Press
C2:Calf Raises
D1:Leg Extensions
D2:Leg Curls
Abs

Follow this by walking on the treadmill for about 30 min to further deplete liver glycogen as this is more imporant than depleting muscle glycogen in terms of entering ketosis.

 

[COL KURTZ]

1000 calories/day...be prepared to have your metabolism slow down like crazy, bro. Throw in about 100g of carbs in there and you will feel much better, believe me.

 

[serge]

Just wanted to see if anyone is interested in my fat loss plan based on nclifter6feet6's approach, as well as my own. I had carbs for the last time in a while yesterday and did a carb depletion workout this morning, and will do 1 more this evening to quickly get into ketosis and a fat burning metabolism. Well, i'm starting tomorrow, and wanted to keep a weekly or biweekly diary of my results.
I'm currently 220lbs, gonna guesstimate my LBM at 200lbs.
So 200 X 5 = 1000 calories
200g protein X 4 = 800 calories
200 fat calories / 9 = 22g fat

so 200g protein, 22g fat at 1000 calories.

I plan on either 2 or 4 meals a day, depending on my schedule. All food from either chicken or turkey. I will either have 1lb. spaced 12 hours apart or 8oz. spread every 4 hours.

I will be lifting 3x a week and might do cardio/sprints depending on my energy levels.

I'll only drink water, no shakes or diet sodas b/c they all tend to bloat me. I'll be doing before and after pics too, this should be tough, hope it goes well.

you dont realize how much this is going to fucking suck, i wish you luck; STAY STONG

 

[Kid Dynamite]

How are you doing on this diet plan so far?

 

[PwB]

Results so far have been great. I stuck strictly to it till friday and experimented w/ increasing fat. (this has been my main problem, I don't handle fats well, even w/ no carbs and calorie restriction. Higher fat meals bloat me and keep making me fatter, so I have some sort of metabolic issue i'm not sure about) Anyway, Friday increased fats using ground beef, eggs, etc, once again I blew up. Got back on track Sat and its been going really well.

Its weird b/c I have perfect energy at this calorie level, and i'm not that hungry overall. Fat loss is noticable day to day when I stick to the plan strictly.

 

[Kid Dynamite]

Sucks about being.. fat sendsitive, I guess you'd say? I can eat as much fat as I can down and won't gain a pound unless I eat a bunch of carbs with it. Must be badass to see day 2 day fatloss. Keep it up bro'dawood, and good luck.

 

[nclifter6feet6]

this type of diet is so cool for one main thing, is that you see fat loss DAY to DAY. i mean you can really tell day to day abs start peeping through more and more!

 

[Par Deus]

If you have not done so, you might consider reading about leptin.

It may encourage you to rethink doing this diet.

 

[PwB]

I'm well aware about what Leptin is and am an avid reader of everything Lyle McDonald talks about. I basically am going on his approach of an extreme feeling of hunger/tiredness/run-down, etc. which would warrant a refeed. And while I know he recommends 2x a week or once every 5 days for those below 10%, I haven't felt a need for refeeds yet. But yes, I will incorporate them later on and will probably use what he has recently, refeeds 3x a week after workouts. But if its working now I feel no reason to change my plan. Besides i'm short on cash now in general, so its cheaper eating less food and when I have more in the next few weeks i'll consider even adding some Bromo into the mix.